Dumbbell Standing One Arm Reverse Curl
Description
The dumbbell standing one-arm reverse curl performs a reverse curl (pronated grip, palms down) with a single dumbbell. The pronated grip targets the brachioradialis and forearm extensors, and the unilateral approach exposes left-right strength imbalances.
Equipment Required
Dumbbell Standing One Arm Reverse Curl Instructions
- Stand tall. Hold a dumbbell in your right hand with a pronated (palm-down) grip.
- Pin your right elbow at your side. Other hand at your side.
- Start with arm extended.
- Curl the dumbbell up toward your shoulder, maintaining the pronated grip.
- Squeeze your forearm and brachioradialis at the top.
- Lower under control over two seconds.
- Keep your upper arm still throughout.
- Complete reps, then switch arms. Aim for 10 to 12 reps per side.
Dumbbell Standing One Arm Reverse Curl Form & Visual
Dumbbell Standing One Arm Reverse Curl Benefits
- Targets brachioradialis and forearm extensors
- Unilateral exposes imbalances
- Easier on the wrists than barbell reverse curls
- Builds forearm thickness
- Useful for grip-intensive activities
- Easy to load progressively
Dumbbell Standing One Arm Reverse Curl Muscles Worked
- Brachioradialis (primary)
- Biceps brachii (reduced vs supinated)
- Brachialis
- Wrist extensors
Dumbbell Standing One Arm Reverse Curl Variations & Alternatives
- DB Reverse Curl (bilateral)
- Barbell Reverse Curl
- DB Hammer Curl
- Cable Reverse Curl
- EZ Bar Reverse Curl
